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A Mindfulness-Based Stress Reduction Workbook [Paperback]

Bob Stahl , Elisha Goldstein , Jon Kabat-Zinn
4.5 out of 5 stars  See all reviews (4 customer reviews)
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Book Description

Feb. 15 2010
Stress and pain are nearly unavoidable in our daily lives; they are part of the human condition. This stress can often leave us feeling irritable, tense, overwhelmed, and burned-out. The key to maintaining balance is responding to stress not with frustration and self-criticism, but with mindful, nonjudgmental awareness of our bodies and minds. Impossible? Actually, it's easier than it seems.

In just weeks, you can learn mindfulness-based stress reduction (MBSR), a clinically proven program developed by Jon Kabat-Zinn, author of Full Catastrophe Living. MBSR is effective in alleviating stress, anxiety, panic, depression, chronic pain, and a wide range of medical conditions. Taught in classes and clinics worldwide, this powerful approach shows you how to focus on the present moment in order to permanently change the way you handle stress.

As you work through A Mindfulness-Based Stress Reduction Workbook, you'll learn how to replace stress-promoting habits with mindful ones - a skill that will last a lifetime.This groundbreaking, proven-effective program will help you relieve the symptoms of stress and identify its causes so that you can start living a healthier, happier life.

Frequently Bought Together

A Mindfulness-Based Stress Reduction Workbook + Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
Price For Both: CDN$ 35.38


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Review

"This is an excellent, systematic, helpful, and practical workbook. Doing these practices brings many blessings. They will reduce your stress and truly transform your life."--Jack Kornfield, Ph.D., author of "The Wise Heart, A Path with Heart", and" After the Ecstasy, the Laundry"

About the Author

Jon Kabat-Zinn, PhD, is internationally known for his work as a scientist, writer, and meditation teacher engaged in bringing mindfulness into the mainstream of medicine and society. He is professor of medicine emeritus at the University of Massachusetts Medical School and author of numerous books, including Full Catastrophe Living, Arriving at Your Own Door, and Coming to Our Senses.

Inside This Book (Learn More)
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Front Cover | Copyright | Table of Contents | Excerpt | Index | Back Cover
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Most helpful customer reviews
1 of 1 people found the following review helpful
5.0 out of 5 stars This is a great book. Oct. 28 2013
By Gisele
Format:Paperback|Verified Purchase
The cd is terrific too. I teach the MBSR course and have used it as the workbook in the course twice now. I love the anecdotal stories and the exercises are wonderful.
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1 of 1 people found the following review helpful
3.0 out of 5 stars not so bad April 12 2013
Format:Paperback|Verified Purchase
this is like a modified copy of full catastrophe living by jon kabat zinn....it is concise. clear and not bad but i still prefer the original version.
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5.0 out of 5 stars Interesting and applicable May 6 2014
Format:Paperback|Verified Purchase
This book is an excellent resource, packed with interesting and up-to-date research and great activities that I use personally and also apply in my work with clients.
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Format:Paperback|Verified Purchase
im only halfway through this book and i already feel a change within me. i highly recommend this book to anyone dealing w stress or anxiety.
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Most Helpful Customer Reviews on Amazon.com (beta)
Amazon.com: 4.5 out of 5 stars  113 reviews
154 of 156 people found the following review helpful
5.0 out of 5 stars practical and accessible help for stress and anxiety March 4 2010
By Therese Borchard - Published on Amazon.com
Format:Paperback
If I had to identify one quality that separates this book from the rest of the mindfulness resources in the self-help aisle, it's that these pages are so practical and can't help but provide the reader with plenty of "Aha!" moments. Reading through the chapters and exercises, I appreciate all the research that Goldstein and Stahl studied, material that illuminates how mindfulness exercises can alter and help shape your brain to be more optimistic and resilient. But what won my trust is that they have both been stress cases themselves at certain points in their lives, and can therefore communicate with empathetic language. They both know, on a very personal level, how stress can disable a person. Much like Kay Redfield Jamison, the famous psychologist who suffers from bipolar disorder, they speak both as expert and patient.

I understand mindfulness as forcing a bit of time and space between a situation and your reaction, or recognizing the snowball of thoughts that's forming in your mind before it becomes too overwhelming to sort through yourself. Goldstein and Stahl quote Vicktor Frankl, psychiatrist and holocaust survivor: "Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."

Although mindfulness techniques aren't able to rescue me out of an acute, severe depression, if I diligently adhered to all the wisdom contained in Stahl and Goldstein's book, and designated a time of the day to do all the exercises, I could save myself some considerable heartache and headache.

Why?

Their mindfulness exercises allow the reader to take some of the files off of her cluttered and disorganized desk because the files relate to the past or to the future, and the present tense is the only one she should worry about now. According to the authors, mindfulness is about sticking to the here and now and banishing all judgment. It's also about breaking the job, day, or situation down ... into small parts, in order to better manage it.

Goldstein and Stahl's workbook uses a strong motivator for readers to learn the beneficial habit of mindfulness, and that is accountability. When you write things down and record your progress, you become accountable. Maybe that's why my kids hate homework so much, come to think of it. So what they have done for us is set up a system by which we can challenge ourselves to better integrate our body, mind, and soul. Or at least that's the plan.

I recommend this workbook to anyone who is stressed out ... um ... everyone I know.
58 of 63 people found the following review helpful
5.0 out of 5 stars Effective Mindfulness Exercises for Health April 3 2010
By Citizen John - Published on Amazon.com
Format:Paperback|Vine Customer Review of Free Product
I think I first became aware of "mindfulness" from one of the Star Wars movies. But it's played a central role in Buddhist meditation for a long time and is backed up by loads of research. The research per Wikipedia shows that a mere 6 weeks of mindfulness exercises is correlated with physical results such as the body's ability to fight disease.

Mindfulness exercises seem to develop the brain's ability to deal with anxiety and stress. Once I understood this, it was easier for me to devote the time to the exercises in the book. I skipped a lot of days, which isn't good, but I was able to resume without difficulty. That made me appreciate that mindfulness is continuous, something that can potentially be practiced all the time.

The exercises in this workbook put me to observing and recording my thoughts and feelings at critical times. One result of this is that experiences of certain routines changed, I believe. This puts me more in the present, which is not as simple as I had believed. For example, if you think about times of the day when you feel something is wrong and try to observe your thoughts and feelings at that time, recording them, you'll become aware of what really influences your physical response.

I liked the formal practice log and found the informal practice reflection a bit difficult at the present time. Everybody will surely have their own experience. At least I have something to aim for ahead.

Mindfulness teaches that thoughts and emotions float by, and realizing this will help us to not take our own thoughts too seriously. Reduction of physical responses to negative thinking is possible and this is what probably boosts the immune system per the research.

Interestingly, there are yoga stretches and exercises in this curriculum. I started doing them at work although I haven't succeeded yet in establishing a regular routine. This certainly helped me feel better and assisted with the mindfulness exercises.

I highly recommend this book for those that will put at least 25 minutes a day into performing the exercises, even if one takes off many days as I did. I believe I've already had some results and look forward to doing better.
80 of 92 people found the following review helpful
3.0 out of 5 stars Not what I expected but some very good ways to relax and more April 15 2010
By Candace Mike N Elmo - Published on Amazon.com
Format:Paperback|Vine Customer Review of Free Product
I was looking for something more clinical, so this makes me unusual.
There was a decent portion of clinical practice and results etc. but not as I had expected BUT I am different
in that I tend to very clinical..it's my job.

I liked the exercises, stretches etc and some of the content and ideas that I found
practical. However I am not at all into new age or yoga other than for exercise and
good stretching.

BUT for those who ARE into new age and /or yoga, I believe you will like this very much
'It is precise , it is visual , it is easy to do and maintain and it is well explained
as what to do, how to do each specific exercise, relaxation, breathing etc.and why
you do what you are doing.

This also gets you thinking and seeing things differently .This is a 50-50 split of new age and clinical
which is an excellent division to get the most accurate way to accomplish the purpose--to relax
and change the way you think and the manner in which you do things

It will relax you..I am positive as I did/do many of the exercises and stretching plus the breathing
.
These alone are great stress reducers and often pain relievers as well.Helps my pain go done or sometimes away

So, despite my 'difference' I hope this helps you make the right decision for you !!!
33 of 37 people found the following review helpful
5.0 out of 5 stars Useful and comprehensive workbook on mindfulness practices March 6 2010
By William Underwood - Published on Amazon.com
Format:Paperback|Verified Purchase
Presented with practical steps and illustrations, this workbook provides a comprehensive collection of wonderful mind-body exercises, mindfulness information and background on stress reduction. Bob and Elisha cover in this book, a wholistic set of topics in a straight forward and practical style. Each chapter gives you just enough information to understand the subject and useful exercises that can be applied directly to your practice. I found each section enjoyable to read and found myself revisiting the ideas and exercises, as a good workbook will do. I highly recommend it for anyone wanting to start or broaden their mindful practice and, for students of any program that focuses on mindfulness, stress or improving one's life-style.
21 of 23 people found the following review helpful
4.0 out of 5 stars Straightforward Western-Style Approach to Eastern Meditation Aug. 25 2010
By Karen S. Garvin - Published on Amazon.com
Format:Paperback|Vine Customer Review of Free Product
I've done some meditation as part of a yoga class and the instructor used mostly mystical-sounding descriptions of what we were doing. On one hand I wanted to get into it, but the Western logic part of my brain wanted some science and statistics to back it up. It's hard to take some things seriously when there's so much disinformation on the web and elsewhere.

This book takes a fairly neutral approach to mindfulness meditation. It doesn't immediately overwhelm you with happy-sounding terms or promise that it is "the way" to do something. Chapter 1 defines mindfulness and talks about habitual thinking patterns, which can be very destructive time wasters and lead to stress. The first formal practice involves eating a raisin mindfully, and there's a 3-minute check-in to help you get a better idea of how the practice works.

There are two types of meditation: insight and concentration. This workbook focuses on mindfulness, which is a type of insight meditation. Basically, you focus on your body and feelings and observe what's going on at the moment without judgment, whereas concentration meditation involves mantras and imagery. I think insight meditation is a bit more approachable for most Westerners simply because there's no outward appearance of religion or doctrine associated with it. Essentially, it seems more mechanical and thus, scientific.

The meditations are approachable and for most of them you don't need to do anything special. A short meditation can be done at your desk or simply seated on the sofa (with the TV off, of course!). Later chapters do get into meditation postures, including sitting poses and lying poses. Chapter 6 on "Deepening Your Practice" includes yoga-based stretches that will help relax your muscles. To keep the text approachable to its Western audience, the authors use common English names for the poses and don't even include the Sanskrit asana names.

The accompanying CD to this workbook is for mp3 CD players only. I rated the workbook/audio only 4 stars for that reason. The recorded meditations vary in length; some are only 5 minutes while others are 45 minutes. You can do the meditations with or without the audio. I would recommend reading the entire chapter first, then reading a meditation before going on to listen to the audio version. I find that I do a little better when I have an idea of what is coming and how long the meditation will take.

This is not a book to read once and put on the shelf, as the exercises are meant to be something that you adapt to your daily life. For most of us, time commitments mean we can't sit and meditate for hours at a time, so the book's short meditations are welcome breaks in an otherwise hectic lifestyle. I recommend this as a good starting point for daily practice, and as you become more comfortable with the idea of meditating you may want to investigate concentration meditation, too.
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